WOD Monday 01.07.13

workout of the day WOD

The greater danger for most of us lies not in setting our aim too high and falling short; but in setting our aim too low, and achieving our mark.
— Michelangelo

Maybe it’s time to go farther? Maybe it’s time to go harder? If you want to change your body, you have to keep changing how you challenge your body.

Progress begins after you’ve left your comfort zone. This is how progressive overload works.

Dynamic warm-up

Main Set:

Run 1/2 Mile, 30 Burpees
Run 1/2 Mile, 30 Jumping Lunges
Run 1/2 Mile, 30 Bodyweight or Sandbag Squats
Run 1/2 Mile, 3 x 5 Pull-ups
Repeat optional.

Cool Down:


WOD Intensity Scores

Strength Endurance Speed
Strength: 3 Endurance: 3 Speed: 3

*1 = least intense, 5 = most intense

WOD sign up

Why Spartan Race WOD?

Because they are committed. Because they are hungry not to just show up and get through a Spartan Race, but they are hungry to show up and dominate the clock with a peak performance. Spartan Race is here to help you achieve your fitness goals.

As always, take the WOD as a general outline to best meet your current fitness and goals. We can’t dial into every Spartan’s workout schedule. Use these suggested WOD’s as a starting point to develop your own Spartan training regiment.

Please, always consult a medical professional before beginning or performing any of these workouts.

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